In March 2020, the world as we knew it, ground to a halt. And a new virtual world opened up.
Taking advantage of our usual 10-day break between quarters, the awesome Quad Squad used that time to gather data and pivoted to a wholly online model of coaching. No one knew how this was going to work out, what we would do for equipment, if the trainees be okay with it... this was the name of the game and the team was ready to give it a go.
The ensuing months brought in truckloads of learning, both for the trainees and the coaching team. Here are some tips gleaned from The Quad co-founder, Coach Arvind's pandemic lessons:
For Arvind, a strength training junkie and an ultimate frisbee athlete who was into Olympic triathlons and marathons in the past, movement has always been a part of life, even if the quest towards fitness was a tad unconventional.
“Fitness for me has been completely self-taught, given that, growing up there was a lack of systematic education for it,” he says.
Arvind tries to help us understand how health and fitness can, and should, be a priority for everyone. He emphasizes that most of us don’t need a gym or a playground to keep fit. The pandemic and the lockdowns taught us that our home is good enough, and our schedules and activities have enough room to fit in a fitness regime.
1. Moving around is a priority
Whether you carve out exclusive time to work out or somehow manage to squeeze it into your routine, it is vital to get some amount of physical exercise in.
All through my conversation with Arvind, he was walking around his room. “It doesn’t necessarily have to be a very large space, but getting into the habit of moving is important. The steps do not matter. The fact that you are moving around and not used to your habit of sitting all the time—that’s the key.”
One great way to get some added movement in is to walk around while we are on the phone. A task normally conducted whilst lounging can easily be modified to incorporate some active movement!
Tip: Set an alarm for every 30 minutes, and every time it beeps, get up and move around a bit before you settle back into your chair. During this time you could also get your self some water, as it is equally important to keep yourself well hydrated.
2. Scheduling time for a workout
“Make a schedule and be consistent,” says Arvind. What one needs to do is work towards making fitness a habit. Even if you are having a terrible day and don't have much time try and squeeze in some kind of workout into it. You will feel all the better for it, after. Try roping in a family member or a friend as your workout buddy - they will give you the added incentive to stick to your workout routine.
While it is important to have a schedule, do ensure that you do not overthink this.
“Take one day at a time, one step at a time.” Arvind also mentions that while social media is flooded with workout videos, it is essential that you find the one that is most suited for you. It is so easy to get lost in the sea of Internet fitnessdom - the best way to not get lost in this rabbit hole is to stay true to one path.
“Refrain from jumping from one workout to the other. Picking one workout and sticking to that is what will be beneficial for you at this point.” The best workout we can ever do is the one we don't skip. So don't skip it. Stick to your routine.
Tip: Don't tinker with your fitness plan very often. Make a plan that you can work with and stick to it for at least 30 days. Then, if you feel like it, tweak it. All you need to do is get the ball rolling. Or better yet, follow someone else’s plan. Someone else who has been there and done it. (If you are looking for a free workout plan to follow for 2 weeks, click this link!)
3. Befriend bodyweight workouts
Not all of us have a home gym. Good equipment does not come cheap and not all of us can have the whole kit and kaboodle. This is where bodyweight workouts rule.
“Bodyweight exercises use the individual’s own body weight to provide resistance against gravity. While this sort of workout may look as glamorous as what we often see in videos, it is amazing that just by using simple abilities such as pushing, pulling, squatting, bending, and twisting, you can enhance strength, flexibility, coordination and balance,” says Arvind.
From the comfort of your living room and with just basic equipment like resistance bands and even your water bottle, you can get a full-body workout done. If all you have at hand are some free weights and your exercise mat, that is still good enough for an excellent at-home workout.
Within bodyweight workouts, varying levels of intensity can reap excellent benefits. The key is to focus on technique and good form.
“Do things purposefully. Stay away from taking up things that are too hard for you. Focus on getting the technique right,” says Arvind.
Tip: If you have access to a staircase, then you could walk up and down a few times. You could follow a basic lying down and standing up exercise routine or even do a basic squat. You can also attempt to do some basic core activation exercises.
4. Listen to your body
"No pain, no gain" is just bull. It is plain outdated nonsense that has no place in today's world. If you are in pain, your body is telling you something and it is best not to ignore it.
“If it hurts, stop immediately. Either your technique is off, or there is some issue that is cropping up that might need your attention,” says Arvind.
You must learn to distinguish between muscle soreness and joint pain. If your joints hurt, you need to stop what you are doing. However, if it is soreness that you are experiencing, then you still can continue to work out.
One way to ascertain whether you are working out too much is to check if you feel the need to take a nap after you complete your workout.
“You should not be so wiped that you need to go and take a nap. Know your limits. You will have days where you feel a 9/10, which is when you must give it your all and work out well. However, on days when you feel only a 3/10, even a low-intensity workout, or a walk around the house, will suffice.”
A loose template you could consider following is 1 day of intense workout (high-intensity interval training), 2 days of medium-paced workout (weight training), and 3 days of a low-intensity workout (brisk walking for time). Ensure that you also focus on recovery.
Tip: Learn to listen to your body and workout accordingly. Stay active all 7 days of the week and try and get in 3 days of good workout into the mix.
5. Play the long game
“Please note that there are never any quick-fix solutions and shortcuts like "30 days, 30 pounds" is the way to injury. If that is the mindset with which you are working out, then that needs to change,” says Arvind. What’s more important is to get into the habit of daily physical activity and keep your stress levels and anxiety under check.
Focus on things that you can control— fill your plate with vegetables, get enough protein, get that workout done, manage your sleep well and you will find that things fall into place.
Fitness is a long game. You are in this body for life. It makes sense to treat it well and to concentrate on good physical and mental health. No matter how many minutes of physical activity you are able to get, ensure your focus is on it 100%.
Tip: Strength gains are totally possible from the comfort of your own home. Don't make the common mistake of getting distracted by flash. Sometimes, simple ways are the most sustainable ways.
If you want to know more about how to stay fit and what exercises you can do from the confines of your home, we have put together a sample at-home workout program. You can do these with zero equipment or just a set of dumbells or hand weights.
